Cardio Exercise · Body Weight
Jack Burpee with a Plank Jack
The jack burpee adds one plank jack to the burpee: while the hands stay planted, hop the feet apart and together before returning to the crouch and jumping upward. The animation uses straight arms and does not add a push-up.
Go to the movement stepsCheck your setup before you start
Practise the burpee transition first. You can step the feet out and in and stand instead of jumping as a slower variation; this differs from the animation.
- Equipment and support: Clear floor space with a firm, non-slip surface.
- Crouch down and place hands firmly on the floor.
- After moving back into the plank, hop the feet apart and together before bringing them toward your hands.
This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.
- Category
- Cardio
- Equipment
- Body Weight
- Movement focus
- Cardiovascular System
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Jack Burpee with a Plank Jack
- Crouch down and place hands firmly on the floor.
- Hop both feet back simultaneously into a straight-arm plank position.
- Perform a plank jack by hopping feet apart and then back together.
- Hop feet forward toward the hands into a crouched position.
- Jump upward with arms extended overhead before landing.
Build the sequence gradually
Practise the burpee transition first. You can step the feet out and in and stand instead of jumping as a slower variation; this differs from the animation.
Quick Exercise Facts
Compare the support setup
Choose the guide that matches your equipment and support points.
- Burpee without a push-upOmits the feet-apart-and-together plank jack.
Cardio Pacing & Duration
Begin with a short bout you can complete while maintaining the demonstrated movement. Use time, distance or manageable repetitions appropriate to the activity, then build duration gradually before increasing effort.
For moderate aerobic effort, you can generally talk but not sing. Machine levels, speeds and calorie estimates are not interchangeable between people or equipment.
Technique & Form Tips
During the plank jack, the feet move out and in while the hands support the torso. The final jump is upward, not another sideways leg hop.
Common Mistakes to Avoid
- Skipping the plank jack: After moving back into the plank, hop the feet apart and together before bringing them toward your hands.
- Losing the supported position: Keep the hands planted and the torso controlled as the feet move. Slow down if the hips drop.
- Rushing the finish: Return the feet toward the hands before standing and jumping; land and reset with control.
How to Breathe During This Exercise
Breathe steadily throughout the movement. Slow down or pause if you cannot maintain your breathing and technique.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.
Cardio Training Focus
The Jack Burpee with a Plank Jack is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.
More Cardio Exercises
Astride Jumps with Side Arm Raises
Alternating Step-Back with Floor Reach
Bear Crawl with Knees Off the Floor
Burpee without a Push-Up
Fan Bike with Moving Handles
Dumbbell Burpee
Related trunk movements
Alternating High-Knee Running
Seated Arm Ergometer
Wall-Supported High Knees
Straddle Jack Jump
Jump Rope
Mountain Climber
FAQ
- How should I pace the Jack Burpee with a Plank Jack?
- Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.
- What equipment do I need for the Jack Burpee with a Plank Jack?
- You do the Jack Burpee with a Plank Jack with Clear floor space with a firm, non-slip surface. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Jack Burpee with a Plank Jack?
- Watch for skipping the plank jack: After moving back into the plank, hop the feet apart and together before bringing them toward your hands.. Reduce the effort or stop if you cannot maintain the setup.
- How long should I perform the Jack Burpee with a Plank Jack?
- Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.